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 Seth's Training Log

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Nathan Poage
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PostSubject: Re: Seth's Training Log   Fri Aug 17, 2012 6:36 pm

Follow this and never let me show you by example and you'll be good.

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PostSubject: Re: Seth's Training Log   Mon Aug 20, 2012 1:39 am

8/19 ME bench day

floor press
bx8
95x5
135x3
185x3
205x3
225x3
245x1
255x1
265x1
275x1
255x1

JM press
bx8
95x5
115x5
135x5
155x3
175x3
185x3

incline DB press
70'sx10x2

seated DB cleans
15sx8x4

straight leg raise on bench
BWx15x5

Here is a video of my last set of JM press. Looking for a little help as to if I'm doing it right and what I can do to fix it.



notes: Overall it was a good press day. I felt strong.
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PostSubject: Re: Seth's Training Log   Mon Aug 20, 2012 6:41 am

How is your floor press 20 lbs higher than your competition bench?

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PostSubject: Re: Seth's Training Log   Mon Aug 20, 2012 10:05 am

I wondered the same thing. I'm not pausing at the bottom, so maybe that has something to do with it, or maybe I'm just doing them wrong. I will video tape it next week and post it so we can make sure I'm doing it right.
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PostSubject: Re: Seth's Training Log   Mon Aug 20, 2012 12:52 pm

8/20 ME squat day

low box squat
bx5
95x3
135x3
185x3
225x3
255x3
275x1
295x1
305x1
315x1

GHR
45x5x5

reverse hypers
green bandx8x3

partial deadlifts
185+blue band on each sidex20x3

chest supported row machine
332x8x3

cable pulldown abs
82.5x10
82.5x12x4

notes: 315 was ugly on the low box squat but I got it up. For the partial deads I was going right above the knee up.
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PostSubject: Re: Seth's Training Log   Mon Aug 20, 2012 6:08 pm

Seth Thompson wrote:
I wondered the same thing. I'm not pausing at the bottom, so maybe that has something to do with it, or maybe I'm just doing them wrong. I will video tape it next week and post it so we can make sure I'm doing it right.
That could be it. You may want to pause it on the bottom like you would in a meet to get the full benefit of the lift.

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PostSubject: Re: Seth's Training Log   Tue Aug 21, 2012 3:06 pm

Yeah I will probably start doing that. I just did 20 5 yard sprints for a little GPP. Felt a little sluggish for the first few but i felt very explosive the last 3 or 4.
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PostSubject: Re: Seth's Training Log   Wed Aug 22, 2012 4:22 pm

bench press (1 min rest between sets, variation of normal, close, and wide grips)
145x3x10

I was supposed to work up to a heavy single, but I wanted to break 250, so I maxed (all paused)
165x3
185x2
205x1
225x1
245x1
255x1 (10 lb PR)

close grip bench
185x5
205x3
215x3

one arm DB ext (reps for single arm)
35x10x3

front plate raise
45x10x3

bent over reverse flies
35sx10x3

It was a good day as I finally hit 255 on bench press which is a 10 lb PR. It wasn't all that pretty, as my arms teeter tottered a little, but I did lock out evenly. I was just going to work to a heavy single but I decided to just go for it.
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PostSubject: Re: Seth's Training Log   Wed Aug 22, 2012 8:53 pm

vid or it didnt happen

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PostSubject: Re: Seth's Training Log   Wed Aug 22, 2012 9:41 pm

lol the I was at work so i just put the video up here it is!



like i said not pretty but it went up!
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PostSubject: Re: Seth's Training Log   Thu Aug 23, 2012 4:41 pm

The light, it burns!




But seriously, that was better than I thought it was going to be, based off of your description. That pause should be good in a competition and you had good bar speed. As you get even stronger, you'll be more stable and you won't have a problem with uneven lockout. There's no reason you shouldn't get that in competition.

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PostSubject: Re: Seth's Training Log   Thu Aug 23, 2012 6:22 pm

Thanks man hopefully it will keep going up!

box squats (1 min rest)
170x2x10

speed deadlifts (1 min rest)
240x2x5

reverse hypers
15x8
20x8x4

GHR
45x6x3

pendlay rows
185x8x3

ball crunches
BWx50x3

Good lift, but safe to say I'm pretty spent having not eaten much all day. I'm going to eat everything I can see when I get home from class. fixed it for ya chris lol


Last edited by Seth Thompson on Thu Aug 23, 2012 6:59 pm; edited 1 time in total
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PostSubject: Re: Seth's Training Log   Thu Aug 23, 2012 6:29 pm

I lold at speed deadliest

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PostSubject: Re: Seth's Training Log   Thu Aug 23, 2012 6:41 pm

Chris Anderson wrote:
The light, it burns!




But seriously, that was better than I thought it was going to be, based off of your description. That pause should be good in a competition and you had good bar speed. As you get even stronger, you'll be more stable and you won't have a problem with uneven lockout. There's no reason you shouldn't get that in competition.
Tell that to Kyle...


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PostSubject: Re: Seth's Training Log   Fri Aug 24, 2012 7:38 pm

front squat
bx8
95x5
135x3
185x3
205x1
205x1
205x1
205x1

split jerk
135x3
135x1
155x1
175x1
185x1
200x1
215x1
225x1

snatch
95x3
95x2
105x1
115x1
125x1
135x0
135x1
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PostSubject: Re: Seth's Training Log   Sat Aug 25, 2012 1:59 pm

Nathan Poage wrote:

Tell that to Kyle...



I thought that was for his foot "slipping" on the shitty platforms they have.

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PostSubject: Re: Seth's Training Log   Sat Aug 25, 2012 6:58 pm

Here is the video of my 225 lb split jerk. Had to wait to load it until now.

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PostSubject: Re: Seth's Training Log   Sat Aug 25, 2012 7:45 pm

Chris Anderson wrote:
Nathan Poage wrote:

Tell that to Kyle...



I thought that was for his foot "slipping" on the shitty platforms they have.

No, it was for an uneven extension, though I did get one red-light on my first attempt--a ridiculously easy press that I can do in my sleep--for my right foot slipping on their shitty platforms.

The only difference between myself and Seth is that I was redlighted for a 297 or 298-lb. bench press, and I had flat-out missed 295 in training. So, it wasn't like I was working with a weight that I had handled unevenly in training, because frankly, I didn't stand a chance of locking it out. Had I taken 290--a weight that was basically my 1RM training weight in prep for the meet--on that day, I wouldn't have had any difficulty with it.

But yes, if you've got uneven extension problems, take it from me--you'd be better off fixing the problem in training. Reinforcing good technique, doing scapula retraction work, and introducing some unilateral training into your programming are all sound options.
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PostSubject: Re: Seth's Training Log   Sun Aug 26, 2012 8:08 pm

8/26

floor press (paused)
bx8
95x5
135x3
165x3
185x3
205x3
225x3
245x3
255x1
265x1
275x0
255x1

JM press
bx5
95x5
115x5
135x3
165x3
185x3

incline db press
70sx10x2

seated db cleans
15sx8x4

straight leg raise on bench
BWx15x5

notes: good workout, next sunday I'm planning to start a cycle of smolov jr for bench press, so hopefully that will give my bench a little bit of a jump start.
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PostSubject: Re: Seth's Training Log   Mon Aug 27, 2012 1:24 pm

ME squat workout

low box squats
bx5
95x5
135x3
185x3
225x3
255x3
275x1
295x1
305x1
315x1

GHR
45x5x5

partial deadlifts (started above knee, blue band on each side)
185x20x2
195x20

reverse hypers
20x8x3

lying toe touches
4x50

notes: The rec was pretty packed, I was going to do some kind of row but ran out of time. I actually had a couple people approach me about the powerlifting club, one of them being someone I already know. Seems like we are drawing some interest.

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PostSubject: Re: Seth's Training Log   Wed Aug 29, 2012 10:49 am

8/29

Bench Press (5 normal, 3 close, 2 wide grips. less than a minute rest)
145x3x10

Close Grip Bench
135x8
185x5
205x5
225x3
245x2

One Arm DB Ext. (each arm)
30x10
35x10
40x10

Front Plate Raise
45x10x3

Face Pulls (kilos)
37.5x10
42.5x10x2

Notes: Benching felt good, I'm excited to start smolov jr. next week for it. I think next week I'm going to be testing my max for squat and deadlift as well.
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PostSubject: Re: Seth's Training Log   Wed Aug 29, 2012 12:26 pm

You've got a serious close-grip press there. How's your wide-grip press?
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PostSubject: Re: Seth's Training Log   Wed Aug 29, 2012 2:14 pm

Not as good as my close grip. They were all touch and go reps. I failed my 3rd rep at 245. I realized my close grip was strong so ever since probably mid to late summer ive been benching with about an incch and a half or 2 inches of knurling until the smooth part of the bar. I seem to be stronger that way.
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PostSubject: Re: Seth's Training Log   Wed Aug 29, 2012 2:41 pm

Well, you've got considerable tricep strength then; this is probably why your floor press is also so good. It might not be a bad idea to do some wider-grip pressing once every few weeks.
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PostSubject: Re: Seth's Training Log   Wed Aug 29, 2012 10:18 pm

I work some in when I do speed bench, but i guess I never really thought about getting a little heavy with them. Maybe I will do a bit of that and see if it helps.
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